Calculate Your Daily Protein Needs
Enter your body weight, select your activity level and fitness goal, and see exactly how many grams of protein you should aim for each day -- broken down by meal.
Maintain Weight
Meet the RDA or slightly above to preserve lean mass and support daily functions.
Lose Fat / Cut
Higher protein preserves muscle in a calorie deficit and increases satiety.
Build Muscle / Bulk
Maximize muscle protein synthesis with adequate protein combined with resistance training.
Per-Meal Breakdown
| Meal | Suggested Timing | Protein |
|---|
Distributing protein evenly across meals optimizes muscle protein synthesis. Aim for 20-40 g per meal.
High-Protein Foods Reference
Use this table to plan meals that hit your daily protein target. All values are approximate.
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Meat & Poultry | |||
| Chicken Breast (cooked) | 100 g / 3.5 oz | 31 g | 165 |
| Turkey Breast (cooked) | 100 g / 3.5 oz | 29 g | 135 |
| Lean Beef (sirloin, cooked) | 100 g / 3.5 oz | 26 g | 200 |
| Pork Tenderloin (cooked) | 100 g / 3.5 oz | 26 g | 143 |
| Ground Beef (90% lean) | 100 g / 3.5 oz | 26 g | 217 |
| Fish & Seafood | |||
| Salmon (cooked) | 100 g / 3.5 oz | 20 g | 208 |
| Tuna (canned in water) | 100 g / 3.5 oz | 26 g | 116 |
| Shrimp (cooked) | 100 g / 3.5 oz | 24 g | 99 |
| Cod (cooked) | 100 g / 3.5 oz | 23 g | 105 |
| Dairy & Eggs | |||
| Eggs (whole, large) | 1 egg (50 g) | 6 g | 72 |
| Egg Whites | 3 whites (100 g) | 11 g | 52 |
| Greek Yogurt (plain, nonfat) | 170 g / 6 oz | 17 g | 100 |
| Cottage Cheese (1% fat) | 113 g / 4 oz | 14 g | 81 |
| Milk (skim) | 240 ml / 1 cup | 8 g | 83 |
| Cheddar Cheese | 28 g / 1 oz | 7 g | 113 |
| Plant-Based | |||
| Tofu (firm) | 100 g / 3.5 oz | 8 g | 76 |
| Tempeh | 100 g / 3.5 oz | 19 g | 192 |
| Lentils (cooked) | 100 g / 3.5 oz | 9 g | 116 |
| Black Beans (cooked) | 100 g / 3.5 oz | 9 g | 132 |
| Chickpeas (cooked) | 100 g / 3.5 oz | 9 g | 164 |
| Edamame (shelled) | 100 g / 3.5 oz | 11 g | 121 |
| Peanut Butter | 2 tbsp (32 g) | 7 g | 188 |
| Almonds | 28 g / 1 oz | 6 g | 164 |
| Supplements & Other | |||
| Whey Protein Powder | 1 scoop (30 g) | 25 g | 120 |
| Casein Protein Powder | 1 scoop (33 g) | 24 g | 120 |
| Plant Protein Powder (pea/rice) | 1 scoop (33 g) | 22 g | 120 |
| Beef Jerky | 28 g / 1 oz | 9 g | 82 |
Values are approximate and vary by brand and preparation. Sources: USDA FoodData Central.
How Protein Intake Is Calculated
This calculator uses evidence-based protein multipliers (grams per kilogram of body weight) that vary based on your activity level and goal:
| Activity Level | Maintain | Lose Fat | Build Muscle |
|---|---|---|---|
| Sedentary | 0.8 g/kg | 1.2 g/kg | 1.4 g/kg |
| Lightly Active | 1.0 g/kg | 1.3 g/kg | 1.6 g/kg |
| Moderately Active | 1.0 g/kg | 1.4 g/kg | 1.8 g/kg |
| Very Active | 1.2 g/kg | 1.6 g/kg | 2.0 g/kg |
| Athlete | 1.4 g/kg | 1.8 g/kg | 2.2 g/kg |
The formula: Daily Protein (g) = Body Weight (kg) x Protein Multiplier (g/kg)
These multipliers are derived from position stands by the International Society of Sports Nutrition (ISSN) and recommendations from the American College of Sports Medicine (ACSM). The RDA minimum for adults is 0.8 g/kg/day, but research consistently shows active individuals benefit from higher intakes.
Protein Timing and Distribution
Research suggests that distributing protein evenly across meals, rather than loading it all into one or two sittings, is more effective for muscle protein synthesis. Key guidelines:
- 20-40 g per meal is the optimal range for maximizing muscle protein synthesis per sitting.
- Post-workout window: Consuming 20-30 g of protein within 1-2 hours after resistance training supports recovery.
- Before sleep: A slow-digesting protein source (like casein or cottage cheese) before bed can support overnight muscle repair.
- Leucine threshold: Each meal should contain 2-3 g of the amino acid leucine to trigger muscle protein synthesis. Most servings of 20-30 g of high-quality protein meet this.
Frequently Asked Questions
How much protein do I need per day?
The minimum RDA is 0.8 g per kg of body weight (about 0.36 g per pound), designed to prevent deficiency in sedentary adults. However, most fitness and nutrition researchers recommend 1.2-2.2 g/kg for physically active people, depending on intensity and goals.
Does protein help with weight loss?
Yes. Protein increases satiety (feeling full longer), has a higher thermic effect of food (TEF) -- meaning your body burns more calories digesting protein compared to carbs or fat -- and helps preserve lean muscle mass during a calorie deficit. Studies show that diets with 25-30% of calories from protein reduce hunger and late-night cravings.
Can you eat too much protein?
For most healthy adults, protein intakes up to 2.2 g/kg/day are safe and well-tolerated. There is no strong evidence that high protein intake damages healthy kidneys. However, individuals with pre-existing kidney disease should consult a healthcare provider, as excess protein can increase the workload on compromised kidneys.
Is plant protein as good as animal protein?
Animal proteins are "complete" -- they contain all essential amino acids in adequate proportions. Most individual plant proteins are lower in one or more essential amino acids, but combining different plant sources (e.g., rice + beans, tofu + quinoa) throughout the day provides a complete amino acid profile. Soy and quinoa are exceptions that are complete on their own.
Should I use protein supplements?
Supplements are convenient but not necessary. Whole food sources provide additional nutrients (vitamins, minerals, fiber) that powders lack. Protein shakes are useful when you struggle to meet your target through food alone, need a quick post-workout option, or have a very high daily target (e.g., 150+ grams).
Does this calculator store my data?
No. All calculations run entirely in your browser. No data is sent to any server, and nothing is stored.
Related Tools
- Macronutrient Calculator -- calculate daily protein, carbs, and fat targets
- Calorie Needs Calculator -- estimate daily caloric needs based on activity level
- BMI Calculator -- calculate your Body Mass Index
- BMR Calculator -- estimate your basal metabolic rate
- Ideal Weight Calculator -- estimate ideal weight from height
- Body Fat Calculator -- estimate body fat percentage
Privacy & Limitations
Privacy: This calculator runs entirely in your browser. No personal data is transmitted or stored anywhere.
Limitations: These are general estimates based on published research guidelines. Individual protein needs vary based on age, sex, body composition, health conditions, and specific training programs. This tool is not a substitute for personalized advice from a registered dietitian or healthcare provider.
Related Tools
View all toolsBMI Calculator
Calculate Body Mass Index from height and weight
BMR Calculator
Estimate basal metabolic rate (BMR)
Body Fat Calculator
Estimate body fat percentage from BMI
Calorie Needs Calculator
Estimate daily calories by activity level
Ideal Weight Calculator
Estimate ideal weight from height
Pace Calculator
Calculate running pace and race finish times
Protein Intake Calculator FAQ
How much protein do I need per day?
Most adults need 0.8 g of protein per kg of body weight per day for basic maintenance. Active individuals need 1.2-1.7 g/kg, and those building muscle may need 1.6-2.2 g/kg. Use our calculator to find your personalized recommendation.
Does protein help with weight loss?
Yes. Protein increases satiety (feeling full), has a higher thermic effect than carbs or fat (your body burns more calories digesting it), and helps preserve lean muscle mass during a calorie deficit. Recommended intake for fat loss is typically 1.2-1.6 g per kg of body weight.
Can you eat too much protein?
For most healthy adults, protein intakes up to 2.2 g/kg/day are well-tolerated. Very high intakes over extended periods may stress the kidneys in people with pre-existing kidney conditions. There is no strong evidence that high protein intake harms healthy kidneys.
What are the best high-protein foods?
Excellent protein sources include chicken breast (31g per 100g), eggs (6g each), Greek yogurt (10g per 100g), lean beef (26g per 100g), salmon (20g per 100g), lentils (9g per 100g cooked), tofu (8g per 100g), and whey protein powder (25g per scoop).
Does this calculator store my data?
No. All calculations run entirely in your browser. No data is sent to any server, and nothing is stored.